Siege Blog

March 5, 2019

🤔 💭 which one are you? with ・・・ | COACHING EDUCATION | . Intensity Theshold: 3 Target Shooters Analogy – Dave Castro March 22, 2009, CrossFit Journal . TASK: shoot the target 5 times within 3 seconds 1st shooter: all 5 in a tight cluster in the center WAY BELOW INTENSITY THRESHOLD . 2nd shooter: 4 hit target, 1 barely misses AT INTENSITY THRESHOLD . 3rd shooter: none hit target, all 5 are wide spread WAY BEYOND INTENSITY THRESHOLD . Compare this to: . TASK: Grace (30 clean and jerks for time) within 3:00 1st athlete: all 30 reps are impeccable, no sweat at end WAY BELOW INTENSITY THRESHOLD . 2nd athlete: Reps were 85% perfect, laid out at end AT INTENSITY THRESHOLD . 3rd athlete: Bad form entire time, laid out at end WAY BEYOND INTENSITY THRESHOLD . “If you do every single rep, picture perfect you’re not pushing the intensity. You need to push it to where there’s a little form degradation. Not a ton, but a little.” – Dave Castro . For more information, please see “Dave Castro: Technique vs Intensity” March 22, 2009 CrossFit Journal . I hope you found this valuable. If so, or tag someone who needs to see it.

February 27, 2019

with some great Snatch 🏋🏻‍♀️Technique

February 27, 2019

Reminder !!! Mobility class with our Certified Mobility Coach this Sunday 3/3 @ 9am, bring your foam roller & learn how to improve your flexibility, mobility & overall recovery from your daily WODs. This class of FREE for all members…

March 1, 2019

with ・・・ Open Workout Review Open workout details and descriptions carefully at The deadline to submit scores for 19.2 is 5 p.m. PT on March 4. Scorecard linked in bio. Use and tag to share your experience – #19.2